Running or jogging is an increasingly popular form of physical activity, with one out of every five Australians trying their hand at running (or jogging). Running can be an engaging form of exercise; not only does it cost little, but you can run whenever it suits you best!
Some runners choose to compete in fun runs, sports races or long distance events for enjoyment and competition. If this interests you, contact your local running club.
Health Benefits Of Running And Jogging
Standard running or jogging offers numerous medical advantages. Running can:
- help to assemble solid bones, as it is a weight bearing exercise
- reinforce muscles
- work on cardiovascular fitness
- consume a lot of kilojoules
- assist with keeping a healthy weight.
Running Versus Jogging
Running differs from jogging by its intensity: running uses more energy and requires additional work from heart, lungs and muscles than jogging does, thus necessitating more overall wellness than the latter activity.
Running and jogging are forms of aerobic exercise. Aerobic means “with oxygen”, while “aerobic exercise” refers to any work which produces energy by joining oxygen with blood glucose or muscle to form energy production.
Goal Setting For Running And Jogging
Carefully consider what your goals for running or jogging are before starting out. Some issues to keep in mind might include:
- Starting Out – For newcomers to fitness, start with walking then gradually progress to jogging before moving up to running; this should take approximately two months.
- Enhance general fitness – To amplify your overall fitness, combine running with different forms of exercise (for instance swimming or group activities). Doing this will boost your general fitness.
- Weight loss – To achieve weight loss, transform your eating plan by including more fruits and vegetables, lean meats, wholegrain cereals and low-fat dairy items into your diet. Be wary of dietary fats such as red meats and oil-rich seafoods while cutting back on soda pops and sugar.
- Companionship – consider running with someone or joining a local running club for added support and companionship.
- Competition – running clubs provide serious running events, from beginner runs and races for novices all the way up to elite sprinters. You can compare your running abilities against those of others for entertainment only runs or long distance races; many people group-based running events provide food for individuals of any age and capacity; consider joining an orienteering club so as to combine running with exploring through different conditions!
Picking Running And Jogging Shoes
Try not to wear shoes that don’t fit properly as this could increase the risk of injuries.
Running shoes must bend efficiently, be comfortable to wear and contain shock-absorbing material in their heel wedge.
Your foot should not be held too tight in its fit as its impact with the ground will cause it to expand and spread outwards.
While shopping for running shoes, make sure that your socks will match those intended to be worn while running.
Wellbeing And Safety Ideas With Running And Jogging
- Eating a nutritious and well-balanced diet is key for good health and should always be prioritised when planning to lose weight or improve wellness.
- Avoid eating prior to going for a run.
- Avoid running during the hottest part of the day during summer.
- Hydrate extensively prior, during, and post run.
- Bring along your cell phone.
- If using an iPod or headset, don’t make the music too boisterous – remain alert and remain aware.
- Wear reflective materials if running early morning or around evening time.
- Inform someone of where and when you plan to run.
- Select well-lit, populated routes while avoiding risky or isolated regions.
- Immediately stop running if you experience any form of physical trauma while running and seek clinical advice as soon as possible.